Pụrụ Iri Epe Pepe, I Kwesịrị?

Ndinaya

• Bara uru nri na osisi ogige
• Ndume nwere ike
• Nwere ike ịnwe ihe fọdụrụ na pesticide
• Nwere ike isi ike mgbari
• Udiri na ihe na-adighi nma
• Otu esi eri ya
• Isi okwu

Oroma bụ otu n'ime mkpụrụ osisi na-ewu ewu n'ụwa niile.

Ma, ewezuga ịkụcha mkpụrụ osisi, a na-ewepụsị akwụkwọ mmanụ oroma tupu atụfu mkpụrụ osisi ahụ.

N'agbanyeghị nke ahụ, ụfọdụ na-arụ ụka na peeli oroma nwere ihe oriri dị mkpa na a ga-eri ya karịa ịhapụ ya.

Isiokwu a na-enyocha ma peels peels bụ ezigbo mgbakwunye na nri gị.

Bara uru nri na osisi ogige

Oranges bụ kemmiri ihe, ụtọ citrus mkpụrụ osisi mara maka ịbụ elu vitamin C.

O nwere ike ịbụ na a maghị nke ọma na peeli oroma nwekwara ọtụtụ nri, gụnyere eriri, vitamin C, na ogige osisi dị ka polyphenols.

N'ezie, naanị 1 ngaji (gram 6) nke mmanụ oroma na-enye 14% nke Uru kwa ụbọchị (DV) nke vitamin C - ihe fọrọ nke nta ka ọ bụrụ okpukpu atọ karịa mkpụrụ osisi dị n'ime. Otu ọrụ ahụ nwekwara ihe gbasara 4 ugboro karịa eriri (,).

Nnyocha na-egosi na nri dị elu na vitamin C na eriri na-erite uru na ahụ ike na-agbari nri ma na-echekwa megide ụdị ụfọdụ nke kansa (,,,).

Epe oroma nwere ezigbo provitamin A, folate, riboflavin, thiamine, vitamin B6, na calcium ().

Na mgbakwunye, ọ bara ọgaranya na ogige osisi a na-akpọ polyphenols, nke nwere ike inye aka igbochi ma jikwaa ọtụtụ ọnọdụ na-adịghị ala ala, dị ka ụdị ọrịa shuga 2, oke ibu, na Alzheimer ().

Otu nnyocha nyocha tube chọpụtara na ngụkọta ọdịnaya polyphenol na arụ ọrụ na peels oroma dị elu karịa mkpụrụ osisi ahụ,,, 9).

Kpọmkwem, peels peels bụ ezigbo isi iyi nke polyphenols hesperidin na polymethoxyflavones (PMFs), a na-amụ ha abụọ maka mmetụta ha nwere ike igbochi (9, 10,).

Tụkwasị na nke ahụ, ihe fọrọ nke nta ka ọ bụrụ 90% nke mmanụ dị mkpa na peels mmanụ nwere limonene, kemịkal na-apụtaghị ìhè nke a mụọ maka mgbochi mkpali na anticancer, gụnyere megide ọrịa kansa ().

Epe oroma jupụtara na fiber, vitamin, na polyphenols na-alụso ọrịa ọgụ. Ha nwekwara limonene, mmiri ọgwụ nwere ike ichebe ya pụọ ​​n'ọrịa kansa anụ.

Ndume nwere ike

N'agbanyeghị uru ndị na-edozi ahụ, iri peels mmanụ nwere nsogbu ụfọdụ.

Nwere ike ịnwe ihe fọdụrụ na pesticide

A na-ejikarị ọgwụ ahụhụ na mkpụrụ osisi citrus dị ka oroma iji nyere aka kpuchido ebu na ụmụ ahụhụ ().

Ọ bụ ezie na ọmụmụ achọpụtala mkpụrụ osisi oroma dị ala nwere obere ọgwụ pesticides ma ọ bụ nke a na-enweghị ike ịhụ anya, peel nwere oke dị elu (14).

Ọmụmụ ihe na-ejikọta nri pesticide na-adịghị ala ala na mmetụta ahụike na-adịghị mma, gụnyere ịba ụba kansa cancer na dysfunction hormone (,).

Mmetụta ndị a na-ejikọta ya na ọkwa dị elu nke ikpughe kama ntakịrị obere dị na peels na skins nke mkpụrụ osisi.

Otú ọ dị, ọ ka na-atụ aro ịsacha oroma n'okpuru mmiri ọkụ iji belata ọnụ ọgụgụ nke pesticides na-eri (14).

Nwere ike isi ike mgbari

N'ihi na ha siri ike udidi na elu eriri ọdịnaya, oroma peels nwere ike isi ike mgbari.

N'ihi ya, iri ha, ọkachasị iberibe iberibe n'otu oge, nwere ike ịkpata ahụ erughị ala, dịka nsị ma ọ bụ iku ume.

Udiri na ihe na-adighi nma

N'adịghị ka mkpụrụ osisi oroma dị n'ime, peepe ahụ nwere ederede siri ike, nke akọrọ na-esi ike ịta.

Ọ dịkwa ilu, nke ụfọdụ ndị nwere ike ịchọta-etinye.

N'agbanyeghị uru nri ya, ngwakọta nke ekpomeekpo dị ụtọ na ụdị siri ike nwere ike ime ka peepe na-adịghị mma.

Epe oroma nwere ihe na-adịghị mma, nke na-elu ilu na ụdị siri ike, nke nwere ike isiri ike igwu ala. Tụkwasị na nke a, ha nwere ike ịnwe ọgwụ ahụhụ ma dị mkpa ka a sachaa tupu ha eri nri.

Otu esi eri ya

Ọ bụ ezie na ị nwere ike ịta ụfụfụ ozugbo na akpụkpọ oroma, ọ kachasị mma iri obere nri n'otu oge iji gbochie iwe afọ.

Iji mma ma ọ bụ peeler peeler, bee peels nwere ike bee n'ime mkpa ibe ma gbakwunye na salads ma ọ bụ smoothies.

Maka iji ihe dị ụtọ, enwere ike ịgha ya ma ọ bụ jiri ya mee oroma marmalade.

N'ikpeazụ, oroma zest bụ ụzọ dị mfe iji tinye obere peeji oroma site na itinye ya yogọt, oatmeal, muffins, akwa salad, ma ọ bụ marinades.

Otú ọ dị, ọ bụrụ na ị kpebie ịnwale ha, cheta na ị ga-ebu ụzọ saa mkpụrụ osisi ahụ.

Enwere ike ịnweta ntụ oroma na salad na smoothies, sie iji mee mmanụ oroma marmalade, ma ọ bụ zested ịgbakwunye pop nke oroma na agba na nri.

Isi okwu

Mgbe a na-atụfu ha, ihe na-acha oroma jupụtara n'ụdị nri ndị dị mkpa, dị ka eriri, vitamin C, na polyphenols.

N'agbanyeghị nke ahụ, ha na-elu ilu, nwere ike isi ike igwu ala, ha nwere ike ịnweta ahịhịa pesticide.

Can nwere ike iwepụ ọtụtụ n'ime ndọghachi azụ site na ịsacha ha n'okpuru mmiri ọkụ wee tinye obere iberibe smoothies ma ọ bụ efere dị ka salads.

Ka o sina dị, nyere gị na ị ga-enwetakwa otu uru ahụ site na ịnụ ụtọ ụdị mkpụrụ osisi na akwụkwọ nri dị iche iche, iri peels peels adịghị mkpa.